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Diabetes on its own, is not responsible for the huge numbers of deaths from heart disease or cancer.  However, individuals with diabetes have compromised bodies that are struggling with its anti-inflammation systems.

Currently more than 20 million Americans are currently diagnosed with diabetes, a tripling of cases since 1990.  Diabetes causes in the U.S. about 50,000 cases of kidney failure, 75,000 lower body amputations, 650,000 cases of vision loss, and about 75,000 deaths every year.

First, l want to get one thing straight, diabetes is not a sugar disease.  A large amount of sugar eaten at once, say 50 jelly beans, is easy for a healthy body to manage.  Instead, diabetes has much more to do with the body’s complex systems for insulin-sensing and glucose-absorbing which eventually lead to a state of insulin resistance.   That is okay if that made no sense.  My point is diabetes is much more than eating too much sugar and carrying around some extra weight.

Now the good news: Type 2 diabetes is treatable and in many cases preventable, and better yet reversible sometimes through lifestyle changes.  And even if you already have diabetes or pre-diabetes and its complications, there still is hope.

And the best news: by switching your choices in eating, you can start improving your health within a matter of hours.

Very Important!! If you have been diagnosed with diabetes or pre-diabetes I recommend you schedule an appointment with a diabetes health educator right away.  Diabetes is different than cancer and heart disease because you have to manage your blood sugars daily, and even hourly.  Diabetes educators are trained to break down what you need to do into simple to understand concepts.  They will create a custom plan for you so you won’t have to fear you will have to change your whole life.

Here is a site where you can find a diabetes educator near you.  I personally know many outstanding diabetes educators.  Send me an email if you want a recommendation.

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This diabetes fighting plan will allow your body to put things back in balance and strengthen its defense systems.

Commit to following the basic plan three days every week. Go for those days in your week that you have a regular schedule for. This way you can bring food with you that you prepared or take time at home to make your meals.

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There are THREE different subgroups of food to choose from. Select TWO servings from each subgroup to eat for three days a week.


These are foods that you want to eat at least three days a week.


There are a few foods listed to avoid.  These are foods we know wreak chaos on your body’s insulin and glucose systems.


Incorporate the foods you select into the dishes, meals and snacks you eat throughout your entire day while also following the HIGH ENERGY PLAN.  Make sure to follow the food prep guidelines too.  These are important so that you get the most fighting power out of your foods.  Read more on the high energy plan.

There are three ways to integrate the power-packed foods on this plan:

  1. Use recipes that include the foods you selected from the plan on this site. Check the recipes section for lots of ideas
  2. Modify your own recipes to include these foods you selected from the plan
  3. Utilize a home box meal delivery service that includes the foods you select
Food Plan Download

Diabetes Fighting Full Plan

  • Blueberries
  • Strawberries (organic)
  • Acai berries (1 tablespoon powder)
  • Black raspberries
  • Cabbage
  • Arugula
  • Black and brown mustard greens
  • Bok choy
  • Broccoli
  • Broccoli rabe
  • Brussels sprouts
  • Cauliflower
  • Collard greens
  • Kale
  • Parsnips
  • Radishes
  • Kohrabi
  • Rutabaga
  • Turnips
  • Dandelion greens
  • Watercress
  • Chard (also known as Swiss chard)
  • Spinach
  • Whole-grain bread
  • Sprouted grain bread
  • Brown rice
  • Apples (organic)
  • Wheat germ (1 tablespoon)
  • Chickpeas
  • Barley
  • Bulgur
  • Lentils
  • Black beans/Kidney beans/Chick peas
  • Fenugreek
  • Gymnema sylvestre extract (GS4; if on diabetes medicine check with your doctor before taking)
  • Tumeric (1/4 teaspoon); powder, also called curry powder
  • Bay leaves
  • Soybean (edaname, soy milk, tofu)
  • Oatmeal
  • Reishi mushrooms
  • Walnuts


Eat daily:

  • 1/2 tablespoon or more extra virgin olive oil non-heated or low heat
  • 3 oz serving cold water fish (salmon, Atlantic mackerel, Artic char, sardines) or two omega-3 rich eggs
  • 1 clove raw garlic


  • Processed baked items and fried foods (pastries, cookies, fries, fried foods, crackers, white bread, white pasta, chips)
  • Sugary drinks (regular pop and juice and energy drinks)
  • Processed meats
  • Red meat (and less than 10 ounces a week allowed on days not following basic plan)
  • Alcohol greater than one drink females and two drinks males
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This diabetes fighting power packed eating basic plan is for informational purposes and it is not meant to be a substitute for the medical advice provided by your own physician or a diabetes educator. The information on this plan and website is intended as a sharing of knowledge and information from the expertise and experience of Teresa Pangan, PhD, RDN. Dr. Teresa Pangan encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.  Read full disclaimer.

Unfortunately I can’t guarantee that doing these things will 100% reverse or stop diabetes.  What I can guarantee is if you incorporate these foods  (under a physician’s supervision if you have a health condition) into what you eat, your body will thank you and will be in a position of strength rather than operating from a weakened immune system.

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